Sardines
Protein-rich, filled with vitamins D and B12 and a great source of calcium and omega-3 fatty acids. Try chopped in a salad of cucumber, parsley and tomatoes.

Chard
This leafy green veg is full of cancer busting beta carotene, B vitamins and calcium. Try sautéed with chopped garlic and tossed with cooked pasta.

Sweet potatoes
Their low GI rating will keep you going for longer. Try served with a roast, pureed with red peppers.

Edamame
Young soy beans with the same amount of protein as roasted turkey. Try cooked and pureed with garlic, olive oil and fresh lemon juice as a dip.

Almonds
A great source of fatty acids, which keeps your heart and blood vessels healthy. Try chopped and added to cooked rice with raisins.

Spinach
A great source of iron and flavonoids, which are loaded with antioxidants. Try a handful belnded into your morning smoothie.

New ways to lose weight

Eat more frequently
Every time we eat, we burn calories through heat production and digestion – a process called thermogenesis, which accounts for 10% of our daily use of calories. Research shows that eating small, regular meals increases thermogenesis.

Spice it up
According to several research studies, adding chilli to your meals raises your metabolism and burns of calories – this is because your heart rate rises after eating them. It’s like doing a workout without the working out.

Drink green tea
A swiss study found that people who drank green tea burned significantly more calories than those who didn’t. Apparently, the phytochemical flavanoids in green tea affect the ‘energy’ hormone adrenaline, which speeds up the rate at which your body burns off fat.

Snack on citrus
If you crave something sweet, have a tangerine. A new study discovered that nobiletin, a flavonoid found in tangerine, stimulates the genes responsible for burning fat.

5 Fruits to eat for a healthier you

Mango
In trials, it has shown anti-inflammatory and antibiotic activity. Extracts of mango inhibit cancer cells in lab experiments.

Figs
Proven benefits for people with cardiovascular disease and diabetes.

Oranges
Packed with antioxidants. And orange peel extract is currently being studied as a potential aid for heartburn and reflux.

Strawberries
In on US study, the high polyphenol content of strawberries wa shown to help fight cancer.